Do it in groups, such as 8- 10 groups and10/2 groups every day, and the interval between each group is preferably 30-40 seconds. Dumbbell: the big arm is still, and the forearm is bent upward to practice the biceps brachii and forearm muscles. Stretch your arms forward (both arms are raised horizontally in front of each other) and then extend outward. It exercises chest muscles, chest muscle clamping, back muscles and tiger head. If you practice the muscle of the head of the tiger well, it will make your shoulders look very wide, and your arms will automatically do lateral flat movements on both sides vertically, that is, connect the muscle of the head of the tiger with your arms. In fact, you should buy another arm strength device, which affects many muscle groups. It is good to practice arm strength with it, but pay attention to safety. Remember, you should master the amount of exercise yourself, and don't be too tired in the early stage. Excessive fatigue is not conducive to muscle growth. Take Zhou as an example: you can enter it at 1-3-5 or 1-3-5-7, which is definitely possible.